10 moves make men have perfect abdominal muscles. Every man dreams of having perfect abdominal muscles, which not only represents his strong body, but also is very popular with girls. I collected 10 actions for you to make men have perfect abdominal muscles. Let's have a look.

10 moves let men have a perfect primary training plan for abdominal muscles.

1, horizontal bridge

Posture: supine, legs straight, supported by one elbow, keeping an included angle of 90 degrees, so that the elbow support point is in the same plane with the body.

Action essentials: Use the elbows and ankles on the same side as the support points, raise the thighs as high as possible, be careful not to shake, hold for 5 seconds, and then slowly return to the starting position.

2, supine alternate rotation.

Starting posture: supine, knees bent, feet flat, lower back close to the floor, hands on ears.

Action essentials: Turn around when sitting up, with elbows close to one knee, and contract for 5 seconds. Then slowly return to the starting position, and then do the opposite action, alternating left and right.

Step 3 bend your knees and sit up straight

Starting posture: bend your knees, put your feet flat, press your back against the floor, and put your hands on your ears.

Action essentials: abdomen, upper back, hold for 5 seconds.

Intermediate training program

You have tasted the benefits of regular abdominal exercise, and you can buy some related fitness equipment to help you move towards a more perfect state.

1, fitness ball belly

Starting posture: Start with push-ups, legs together, tibia position on the fitness ball.

Action essentials: Keep the head, back, buttocks and feet in a straight line, slowly tuck in the abdomen, bend your knees, and keep your knees close to your chest for 5 seconds. Then stretch your feet backwards and try to straighten your back during the process.

2, weight-bearing sit-ups fitness ball

Starting posture: Sit with your feet flat on the fitness ball, slowly slide the fitness ball forward and lean back until your hips are suspended. Lower the upper back as much as possible to stretch the abdominal muscles to the maximum extent.

Action essentials: abdomen, lift the upper back, shoulder as close as possible to the thigh, contract at the apex, and then slowly return to the starting position. If your abdominal muscles are strong, you can also lift a barbell to increase the intensity of your movements.

3. Static supine support

Starting posture: elbow, hip and toe support, palm down.

Action essentials: Tighten your body, keep your head, back, hips and feet in a straight line, keep your abdomen tense for 70~ 120 seconds, and then slowly relax.

Advanced training program

Have your friends begun to envy your beautiful abdominal muscles? The following more difficult moves can give you more help.

1, supine leg lift

Starting posture: lie on your back on the fitness ball, bend your knees and put your legs together.

Action essentials: slowly lift your knees, turn around at the same time, squeeze your abdominal muscles and do contractions. Then return to the starting position and alternate left and right.

2, inverted v.

Starting posture: Start with push-ups, put your legs together, put your calf and tibia on the fitness ball, and keep your back and legs straight.

Action essentials: contract the abdominal muscles, move your feet as far as possible to the chest, keep your back and legs straight, and your body is inverted V-shaped. Stay at the highest point for a few seconds, contract, and then slowly return to the starting position.

3, weight-bearing sit-ups

Starting posture: Sit on the fitness ball with your feet flat. The fitness ball slowly slides forward and leans back until your hips are suspended. Hold a barbell in both hands and stretch back as far as possible, lower your upper back as much as possible and stretch your abdominal muscles to the maximum.

Action essentials: Abdomen in and then lift the upper back, put the barbell piece above the head, contract at the highest point, and slowly return to the starting position. You can also practice empty-handed first and gradually increase.

Step 4 stretch on your knees

Starting posture: Legs together, kneeling in front of the fitness ball, hands straight, fingertips facing each other.

Action essentials: slowly push the fitness ball to the farthest place, so that the body can be fully stretched, but pay attention to tightening the back, buttocks and thighs, so that the knees are in a straight line. Be careful not to bend over to butt joint, so as not to borrow it to affect the effect.

10 moves make men have perfect abdominal muscles. Six sports make you have strong and charming abdominal muscles.

1, bend over sideways to practice

Stand straight. Legs apart, arms raised horizontally, upper body bent forward, fingers of left hand touching right foot, right arm naturally raised. Don't bend your legs and arms, inhale, then recover and exhale. In the other direction, repeat. Do it eight times in a row

Step 2 bend your legs

Keep your arms flat on the ground in supine position, bend your knees and lift them at the same time after straightening your legs, and inhale to make your thighs close to your abdomen; Then exhale and slowly restore. Repeat 8 times.

3. Lift your legs and abdomen.

Mainly to develop lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action is done evenly, bend your knees and continue to do the same action. Repeat 8 times.

4. Sit down and bend your body.

Mainly aimed at the development of upper and lower abdominal muscles. Straighten your knees, lean back and forth, keep your body balanced, and then bend your knees and abdomen to make your abdominal muscles flex extremely. In practice, feet can never touch the ground.

5. "Cycling" exercise

In supine position, bend and stretch your legs in turn, imitating the action of pedaling a bicycle, which is fast and flexible, and the flexion and extension range is as large as possible. For 20-30 seconds.

Step 6 twist your waist

Hold the handle with one hand or pull a certain weight, do waist twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.

Through the above exercises, everyone insists on it every day. I believe it should not be difficult to have strong and charming abdominal muscles! Suggestion: Everyone can choose according to their own situation and gradually increase the amount of exercise every time, twice a day according to their physical condition.